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Meatless Meal #1: Bean and Vegetable Quesadilla

Updated on April 6, 2014

Bean and Vegetable Quesadilla

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Meatless Meals

While we are not vegetarians, we value our beans and vegetables and have learned they come with lots of great nutrients. We have three favorite meatless meals, and we will shortly be posting the other ones we enjoy regularly.

We make it a goal to eat one meatless meal each week. This was born out of our desire to slowly shave away our red meat consumption. We have succeeded to only eating red meat once a week (except on rare occasion), and our cooking has elevated to a whole new level as we learned to cook without meat.

Creating flavor without meat was a challenge, but we learned to utilize our spice cabinet to its fullest. And, we have grown to eat (and ENJOY) lots of onions and garlic. If you are looking for flavor, onions and garlic can provide a lot!

A simple fresh salsa accompanying a bean and vegetable quesadilla

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Step #1: Mash the kidney beans

Take your can of kidney beans and rinse the beans under cold water. Transfer your beans to a shallow bowl, and using a potato masher or something of the sort, mash your kidney beans until they begin to resemble a thick paste.

Mash the kidney beans

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Step #2: Prep your tortilla shells

Set your kidney beans aside for a few minutes as your prep your tortilla shells. I recommend BAKING these quesadillas. Many recipes call for frying the quesadillas in a skillet, but for caloric reasons and for the sake of simplicity, I bake these.

I recommend using a pizza pan with holes in the bottom to ensure the quesadillas are toasted on both sides. Since only two tortillas fit on a pizza pan, I baked two at a time.

Poor a quarter of a cup of olive oil in a cup. Using a basting brush, brush the bottom of four tortillas. Lay the tortilla shells with the oiled side facing down on the pizza pan.

Brushing olive oil on the tortilla shells

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Step #3: Spread the mashed kidney beans onto the tortilla shells

This part is a bit messy. Spread (as best as you can) your mashed kidney beans onto four tortilla shells. My husband can successfully do this with a spatula. Me? I had to use my fingers. Do whatever works best for you.

Spreading the mashed beans onto the shells

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Step #4: Add the spinach

Pile one cup of spinach on top of each tortilla shell. The pile may seem a bit heaping, but remember, the spinach will wilt with the heat of the oven.

Heap the spinach on top of the shells

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Step #5: Add the cheese

You can add as much cheese as you would like or as little. We add about a quarter of a cup of shredded cheddar cheese to each quesadilla. Sprinkle the cheese on top of the spinach.

Sprinkle the cheese on top of the spinach

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Step #6: Top the quesadilla with another tortilla shell

Using your olive oil and brush, lightly cover the outside of four other tortilla shells and lay them on top of the cheese with the oiled side facing up.

Add the tortilla shells to the top of the quesadillas

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Step #7: Bake the quesadillas

Put the quesadillas in a preheated oven at 350 degrees. Bake for 15 minutes or until the tops of the quesadillas are toasted.

A baked vegetable quesadilla

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A simple homemade salsa

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Step #8: Make a simple homemade salsa

While the quesadillas are baking, cut up the tomato and onion to make the simplest fresh salsa ever. Take two tomatoes and dice up one cup of chopped tomatoes. Take a red onion and do the same. Mix the diced tomato and onion in a bowl. Add a quarter of a teaspoon of cumin, salt, and pepper.

If I have a ripe avocado on hand, I also dice an avocado and add it to the salsa as well.

Once the quesadillas cool, top the quesadillas with your simple homemade salsa.

A baked quesadilla

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How did your Baked Bean and Vegetable Quesadilla turn out?

5 stars from 1 rating of Bean and Vegetable Quesadillas

Cook Time

Prep time: 20 min
Cook time: 15 min
Ready in: 35 min
Yields: 4 quesadillas

Ingredients

  • 8 tortilla shells
  • 1 16 oz can of kidney beans
  • 4 cups of spinach
  • 1 cup of cheese
  • 1 cup of chopped red onion
  • 1 cup of chopped tomato
  • 1/4 tsp cumin
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/4 cup of olive oil

Instructions

  1. Preheat your oven to 350 degrees. Brush the bottoms of four flour tortillas with olive oil. On a pizza pan with holes or other baking sheet, lay the four tortillas with the oiled sides facing down.
  2. Open the can of kidney beans. Drain and rinse the beans with cool water. Mash the kidney beans until they resemble a paste. Spread the mashed kidney beans on the four tortillas. Pile one cup of spinach onto each tortilla. Sprinkle 1/4 cup cheese on top of the spinach. Oil four more tortillas and lay the tortillas on top of the cheese with the oiled side facing up.
  3. Bake the quesadilla for 15 minutes (or until toasted on both sides.)
  4. While the quesadillas are baking, dice 1 cup of tomato and 1 cup of red onion. Combine the tomato and red onion in a small bowl. Add cumin, salt, and pepper.
  5. Serve quesadillas while warm. Top with the tomato and onion mixture.

Vegetable quesadilla

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A recipe flop

A few months ago, my sister asked me for an inexpensive recipe recommendation. I gave her this recipe.

She decided to substitute the spinach and kidney beans for broccoli and refried beans. Oh dear. Oh dear is right.

Needless to say, DO NOT try those substitutes. Their meal was much less than desirable. Live and learn, right. :)

Comments

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    • Alphadogg16 profile image

      Kevin W 2 years ago from Texas

      I'm not a vegetarian by any means, but this recipe does look and sound rather tasty. I think I will give it a try. Voted up on your hub.

    • DzyMsLizzy profile image

      Liz Elias 2 years ago from Oakley, CA

      Great! I saw this promoted on Face Book on the Hub Pages page. Congrats!

      As an actual vegetarian, I am always on the lookout for new vegetarian recipes, and this one sounds delicious!

      I have a quesadilla baker gizmo; I wonder if this would work in that device, with the spinach and all?? I'll have to experiement.

      Voted up, useful, awesome, pinned and shared.

    • prestonandkate profile image
      Author

      Preston and Kate 3 years ago from the Midwest

      Hi Merrci! It's a favorite of ours! Thanks for stopping by!

    • Merrci profile image

      Merry Citarella 3 years ago from Oregon's Southern Coast

      Oh boy! The spinach sold me on this one. It looks so yummy, healthy and satisfying. Can't wait to try it. Pinning.

    • prestonandkate profile image
      Author

      Preston and Kate 3 years ago from the Midwest

      Hi rebeccamealey! Yes yes yes. Enjoy!

    • rebeccamealey profile image

      Rebecca Mealey 3 years ago from Northeastern Georgia, USA

      Easy.Good.Healthy. Simple. I am so doing this for lunches.

    • prestonandkate profile image
      Author

      Preston and Kate 3 years ago from the Midwest

      Hi DonnaCaprio! We try to do one meatless meal a week, and this is one of our favorites! If you try it, let us know. Good job getting so many meatless meals in a week! -Kate

    • DonnaCaprio profile image

      Donna Caprio Quinlan 3 years ago from Newburyport, MA

      This looks delicious! I plan meatless meals 2-3 times a week, so am always looking for good recipes. Thanks!

    • prestonandkate profile image
      Author

      Preston and Kate 3 years ago from the Midwest

      Hi thefedorows! Corn may be a great addition! Hopefully you and the hubby can enjoy it!

    • thefedorows profile image

      thefedorows 3 years ago from the Midwest

      I have never thought to use kidney beans in a quesadilla--great idea! I would definitely try this myself, but my husband is not a fan of cooked spinach...so I would probably try to sneak a few leaves in and cover it up with his favorite veggie: corn! Great pictures. Saved to my pinterest dinner board. :)

    • prestonandkate profile image
      Author

      Preston and Kate 3 years ago from the Midwest

      Thanks randomcreative!

    • randomcreative profile image

      Rose Clearfield 3 years ago from Milwaukee, Wisconsin

      Simple and delicious, and it's so pretty with the salsa on top! Thanks for sharing.

    • prestonandkate profile image
      Author

      Preston and Kate 3 years ago from the Midwest

      Great! Thanks grand old lady. It's of our favorites!

    • grand old lady profile image

      Mona Sabalones Gonzalez 3 years ago from Philippines

      This is healthy and sounds easy to do. The photos are wonderful, too. Thanks, I'm adding this to my pinterest account.